A Balanced Vegan Diet – Eating For Energy And Health


balanced vegan diet

A well-balanced vegan diet should provide all of the nutrients your body requires to support intense physical activity (I have coached several athletes to the end line, all of them adapted to a well-balanced vegan diet), to maintain healthy muscle tissue, and maintain an energy-efficient fat-burning body. Sounds pretty good, doesn’t it? It is!

How Should Be Your Vegan Nutrition Plan?

A hand holding a toothbrush

An excellent vegan nutrition plan should be both nutrient-dense and calorie-dense. For example, to get the most calcium the body requires, eat foods with a lot of calcium. But don’t overdo it-you don’t want to become a walking vegetarian with bellies filled to bursting, nor do you want to become a runner with bladders full. Similarly, to get the most from fats, eat foods with high levels of good fats. But again, do not overdo it and do not skimp on calories: the more calories you take in, the fatter you will become.

Fruits Are Necessary In Your Daily Diet

An apple sitting on top of a wooden table

A well-balanced vegan diet should contain as many fruits as it can. This is probably the most critical thing you can do for your health. Most fruits are packed with vitamins and nutrients, so there is no reason to avoid them altogether. In addition, some fruits are easy on the digestive system while others are more trouble than they are worth. Crucially, the healthiest fruits are dark orange and red varieties, as these contain the most antioxidants, beta carotene, and other nutrients, as well as iron, which is essential for blood clotting.

Add The Vitamins And Minerals To Your Diet

Another essential nutrient to include in any vegan diet is adequate calcium. As a general rule, you should eat about half of your calories in the form of calcium to keep your body healthy. Unfortunately, dairy products are high in fat and therefore have a limited amount of calcium and other minerals, such as vitamin D, needed to maintain bone health and strength. This means that you have to be careful about choosing which types of milk you consume. Some brands contain only small amounts of calcium; however, you can find soy or rice milk that has adequate amounts of calcium and other valuable nutrients.

Don’t Forget The Vitamin D

Vitamin D deficiency is another important concern, especially in today’s society, where many people spend many hours outside in the sunlight, exposing their bodies to too many UV rays. Vitamin D deficiency is prevalent in vegetarians and people who spend a lot of time indoors since these people are not exposed to enough sunlight. Even people who spend little time outdoors may be at risk of deficiency if they don’t include fortified vitamin D in their diet. Fortunately, fortified soy milk or other soy-based products can provide the proper amount of this vitamin to keep your body healthy. However, it is also essential to consider the dangers of Vitamin D, so talk to your doctor before including Vitamin D supplements in your vegan lifestyle. In addition to potential complications from Vitamin D deficiency, the long-term consumption of Vitamin D may lead to cancer.

Final Thoughts

The point of this article is to make clear that a vegan nutrition plan doesn’t have to restrict or limit you to a few common, delicious foods. By adding a few more foods to your diet, including several grains (especially whole-grain bread and cereals), fruits (fresh or frozen), vegetables (preferably organic), and nuts (pies, crackers, bars, etc. ), you can eat a well-balanced, nutrient-rich vegan diet that is as delicious as it is nutritious. You will probably find that you get more done on a vegan nutrition plan by adding a few new foods regularly than you would by eating the same foods over again.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter